Kickboard Exercise

Kickboard exercises are ideal for introductory training to swimming and as a form of aqua therapy that strengthens leg and core muscles. A kickboard is a training device typically made of foam. It immobilizes arms by keeping the upper body stabilized and afloat, and helps improve leg strength through kicking.

  1. Swim Training

    • Kickboards are an effective tool for swim training. Their buoyancy allows for trunk extension, hip strengthening and toning, and working the legs and lower extremities, shoulders and arms. It is also an excellent balance trainer. It can help the swimmer isolate certain muscle groups, which allows them to focus on kick and stroke technique.

    Aqua Therapy

    • Kickboards are wonderful buoyancy support devices for paraplegics or anyone who is recovering from a knee injury. The softer, less rigid ones are good rehabilitation tools because they don't cause much strain on the shoulders and arms during prolonged swims. They can be used to support the upper body during swimming to increase arm, shoulder and core strength, and to improve balance.

      Most kickboards are constructed of rigid foam and have a sure-grip textured surface on the top and bottom. You can find kickboards with special hand holes that allow for a more secure grip.

    Exercises

    • The kickboard can be used in supine (face-down) or prone (face-up) position swim-kicking. The variations are to either place the board directly in front of you, submerged below you, or positioned under your head and neck.

      A good beginner kickboard exercise is to place the kickboard under your upper body, with your hand gripping the front of the board. Use your forearms for support and stabilization. Kick for 30 seconds and rest for 30 seconds.

      To improve arm strength and stroke technique, place one hand on the board to give you the support needed to focus on using your other hand for swimming while fluttering your feet for propulsion.

      A good core strengthening exercise is to extend the board out directly in front of you. With your arms in a straight line, and only holding onto the back edge of the kickboard, keep your abdominal muscles tight and flutter-kick.

      Submerging the board below you, with arms at a 90-degree angle to your body and gripping the front of the board, allows for an equal emphasis on the upbeat and downbeat of the kick. This also is a good core workout, as it takes upper-body muscle stability to keep the board submerged.

      Positioning the board under your head and neck will help work the leg and lower-back muscles used primarily in back-stroke, or supine, positions.